Overcoming Your Fear of the Smith Machine

Let's face it: a lot of gym routines ignore forearm exercises. It's seems like it's all about biceps and triceps. Yet, neglecting your forearm muscles can lead to imbalance throughout your upper body. Regular exercise not only improves muscle strength and flexibility, but balanced workouts are essential for maximizing physical performance. 

And muscular forearms aren't just for aesthetics; they're essential for everyday, functional fitness tasks—lifting groceries, gripping tools, and opening jars. So let's dive into why forearm focus is important to your fitness regimen and share some of our favorite exercises to get the best forearm workout.

Don't start your fitness journey alone. Find a club near you for support and guidance.

What are Forearm Workouts?

Forearm workouts target the muscles in your lower arms: the flexors (which grip and bend your wrist) and extensors (which straighten your wrist). These exercises can involve weights, resistance bands, grip trainers, or even everyday objects like water bottles or soup cans!

The Benefits of Forearm Workouts

While the benefits from working out generally are pretty stellar, there are specific benefits that come from spending a little extra time on those forearms, especially as you age. These advantages extend beyond the gym, such as:

• Improved Grip Strength: Holding objects becomes easier and more secure.

• Reduced Risk of Injury: Strong forearms support your wrists and prevent strains.

• Simpler Daily Activities: Small tasks like opening jars or carrying groceries can become effortless.

• Enhanced Performance: Athletes in sports like rock climbing, tennis, and weightlifting benefit greatly from strong forearms.

So, when you’re leveling up your gym routine with a few extra forearm exercises, the rest of your life also starts looking up. 

What are the Muscles in the Forearm?

Before we jump into how to do these exercises, what muscles are we talking about here exactly? It never hurts to have a basic overview. 

Your forearms are packed with muscles, but the two major groups are:

• Flexors: Located on the palm of the forearm, these muscles allow you to grip and bend your wrist (think about squeezing a tennis ball).

• Extensors: Found on the back of the forearm, these muscles straighten your wrist (imagine pushing your hand flat against a wall).

Understanding what muscles you are engaging will help you recognize effective ways to train and utilize them. It also helps you know how NOT to use them to avoid discomfort or being overworked.

4 Tips for Effective Forearm Training

Whether you're a beginner or exercise veteran, it's always helpful to keep some tips in mind to make the most out of your workout.

1. Focus on Form: Proper form prevents injuries and maximizes muscle improvement for the best forearm workout.

2. Consistency is Key: Aim for 2-3 forearm workouts per week for consistent development.

3. Recovery Matters: Remember to rest and allow your muscles to repair. Stretching and massage can aid recovery.

4. Work with Your Workout: Add forearm exercises to your routine or dedicate a separate session.

Following this advice isn’t a knowledge flex; focusing on the details helps you to avoid injury and perform effectively. Strengthening your body also means knowing your limits. Once you know them, you can push through to the next level!

6 Best Forearm Exercises

We'll repeat it—strong forearms are essential for overall upper body performance!

Below are six exercises to help you build the best forearm workout routine. You can use a mixture of equipment, from machines to dumbbells. No equipment? No problem! We've also got bodyweight exercises to try, so you’ve got a comprehensive (and customizable) approach to forearm training.

With Machines

1. Cable Curl

Adjust the cable machine to a low pulley position. Attach a straight bar or handle to the cable. Grasp the handle with an underhand grip (palms facing up) and keep your elbows close to your sides. Slowly curl the handle towards your shoulders while squeezing your forearm muscles. Hold briefly at the top of the movement, then slowly lower the handle back to the starting position, fully extending your arms.

Tips: Maintain a slow and controlled motion to maximize muscle engagement. Avoid swinging your body or using momentum to lift the weight.

2. Lat Pulldown

Sit at the lat pulldown machine and adjust the thigh pad to secure your legs. Grasp the bar with a wide overhand grip, keeping your arms extended. Pull the bar toward your upper chest while squeezing your shoulder blades together. Focus on using your back and forearm muscles to perform the movement. Slowly return the bar to the starting position, fully extending your arms.

Tips: Keep your back straight and avoid leaning backward excessively. Use a controlled motion and avoid jerking the bar.

3. Biceps Curl

Sit on the biceps curl machine with your back firmly against the pad. Adjust the seat height so your upper arms rest comfortably on the arm pad. Grasp the handles with an underhand grip and slowly curl one handle towards your shoulder. Squeeze your biceps and forearm muscles at the top of the movement, then gradually lower the handle back to the starting position. Repeat with the other arm.

Tips: Focus on a full range of motion and avoid lifting your elbows off the pad. Use a moderate weight that allows you to maintain proper form.

With Dumbbells

4. Biceps Curl

Stand or sit with a dumbbell in each hand, arms fully extended, and palms facing forward. Perform a standard biceps curl by curling a dumbbell toward your shoulder. Squeeze the forearm muscles, then lower the dumbbell back to the starting position in a controlled manner. Repeat with the other arm.

Tips: Keep your elbows close to your sides throughout the movement. Avoid using momentum to lift the weights. For an extra challenge, pause at the top of the movement and performing an additional wrist curl by flexing your wrists upwards before lowering the dumbbell.

5. Hammer Curl

Hold a dumbbell in each hand with your palms facing inwards (neutral grip). Stand or sit with your arms fully extended at your sides. Curl a dumbbell toward your shoulder while maintaining a neutral grip. Focus on engaging the forearm muscles. Slowly lower the dumbbell back to the starting position. Repeat with the other arm.

Tips: Keep your upper arms stationary and avoid swinging the weights. Use a controlled motion to maximize muscle activation.

With Bodyweight

6. Pull-ups

Grasp an overhead pull-up bar with an overhand, shoulder-width grip and your palms facing away from you. Hang with your arms fully extended. Pull your body upwards until your chin is above the bar, focusing on using your back, biceps, and forearm muscles. Slowly lower yourself back to the starting position, fully extending your arms.

Tips: Engage your core to stabilize your body and avoid swinging. Perform the movement slowly to maximize muscle engagement and control.

Not ready for a pull-up bar just yet? No problem! Planet Fitness gyms have an assisted pull-up machine you can use as you get more comfortable.

Demo Workout Routine (Sets x Reps)

To round out this foray into forearms, we’ve created a demo workout routine to help you get started. You can interchange these exercises and modify to your preference. It's important to focus on what works for you.

The example routine below could be incorporated into your regular fitness regimen 2-3 times a week:

• Warm-up Routine

• Cable Curl: 3 sets of 10-12 reps

• Dumbbell Bicep Curl (with Wrist Curl Modification): 3 sets of 10-12 reps

• Hammer Curl: 3 sets of 10-12 reps

• Pull-Ups: 3 sets of max reps

• Cool-down Stretches

Bonus tip: Make sure to incorporate a warm-up routine and after-workout stretches to help recovery. Neglecting stretches before and after training can lead to joint pain or discomfort.

Now that you're armed with this knowledge, why stop there? Check out other Planet Fitness blogs for more arm routines! And while we want those forearms to get the love they need, remember to keep your arm workout balanced with biceps and triceps exercises as well.

Incorporating these exercises and tips into your fitness routine will give you an excellent base for the best forearm workout. What are you waiting for? Get started now for free on the PF App.

The shoulder muscles. Often overlooked and underused, these muscles hold a ton of tension for most of us, especially with so many hours spent hunched over our computer and phone screens.

That’s why exercising your shoulders is essential to achieve a balanced upper body, alleviate stress, and avoid long-term issues like the dreaded "tech neck." Having strong shoulder muscles not only improves your posture but also supports a lot of common daily activities. 

This beginner’s guide will explore the benefits of shoulder workouts, the major shoulder muscles to target, and the best exercises to kickstart your journey to stronger shoulders. 

Don’t feel like you have to face your fitness journey alone. Find a local gym for support and expert guidance when you need it.

Benefits of Shoulder Workouts

Shoulders work hard from morning to night, whether you’re lifting objects, playing catch, or just trying to sit up straight. That’s why doing exercises specifically focused on your shoulder muscles are fundamental for anyone looking to achieve a balanced upper body. Spending time strengthening these muscles brings a ton of benefits, a few of which include longer-lasting mobility as the body ages and the ability to lift heavy objects without a second thought. What more could you ask for? 

What are the Major Shoulder Muscles?

Your shoulder joint is a remarkable structure known as a ball-and-socket joint—just like the hips—which gives your shoulder a wide range of motion, allowing for movements like rotation. The ball-and-socket also allows extension and flexion, which is just a fancy way to say movements that extend away from and flex toward the body.

In order to provide this exceptional range of motion, shoulders are made up of many muscles working together, including:

• Rotator Cuff: You’ve likely heard of this area, but what is it? Made up of four separate muscles, the individual parts of your rotator cuff work together to perform overhead movements—like lifting objects or reaching upward—and movements that involve rotating the arm, such as throwing a ball or swinging a racket.

• Rhomboids: Nestled between the shoulder blades, the rhomboid muscles work tirelessly to retract the shoulder blades, aiding in posture and shoulder stability. These are the muscles that weaken when we're hunched over our screens!

• Trapezius: The trapezius muscle—sometimes called your traps—across the upper back and neck help maintain your posture. Your traps are used in subtle everyday movements like turning or tilting your head as well as shrugging your shoulders.

• Deltoid: At the top of the shoulder, the deltoid muscle works hard to stabilize the shoulder joint and lift the arms in various directions, including forward, sideways, and overhead movements.

One simple body part with a lot going on! Altogether, these muscles form the complicated network that supports the shoulder joint. Adding targeted exercises to your routine can improve the strength and stability of each part of the shoulder for a wider range of motion and function.

8 Best Shoulder Exercises for Beginners

There are many examples of shoulder exercises to choose from, but not all are the perfect fit for beginners. It’s important not to get too complicated too quickly. Here are eight of the best shoulder exercises for beginners to add to your routine using strength machines, dumbbells, or your own bodyweight: 

1. Dumbbell Shoulder Press

The dumbbell shoulder press is an exercise that covers a lot of area, including the shoulders, triceps, and elbow joints. As with all the exercises we explore today, always begin with a lighter weight than you think you can handle in order to perfect your technique first!

First, begin in a seated or standing position with your spine straight. Grip dumbbells with an overhand grip, palms facing down. Then, bend the elbows and bring hands to shoulder height, rotating the palms. Push dumbbells up until arms fully extend overhead—bring the biceps close to your ears. Finally, pause briefly at the top to maximize muscle engagement and slowly return dumbbells to the starting position.

2. Shoulder Press Machine

A great option for your workout routine is the shoulder press machine. To begin, adjust the weight and adjust the seat to a comfortable position with flat feet and your back against the seat. Hold the handles with relaxed palms with arms bent at 90 degrees for stability and control. 

Keep core muscles engaged throughout the exercise. Push upward until arms fully extend overhead. Pause briefly at the top. Then, lower the handles back to the starting position. 

3. Smith Machine Shoulder Press

The Smith Machine Shoulder Press may look intimidating initially, but you just have to know how to use it. Adjust the incline bench to a 90-degree angle and position yourself beneath the bar 6 inches from your nose for optimal range of motion. Maintain a straight back against the bench for spinal alignment and stability. 

Remember to keep the elbows forward to avoid being too far back on the bench. Tilt the bar backward to unlock, then lower the bar to the upper chest, allowing elbows to bend naturally. Finally, press the bar upward to raise the weight back to the starting position. Pause briefly to engage the shoulder muscles before gradually lowering the bar back to chest level.

4. Arm Circles

You probably recognize this exercise. A long-standing favorite, begin standing upright with feet shoulder-width apart to establish a stable base. Raise the arms until parallel to the ground, aligned with the shoulders and palms facing down. Initiate movement by making small circles with the arms. As you continue, gradually increase the size of the circles while maintaining control and stability throughout. 

This isn’t about speed! In order to make this simple move most effective, focus on feeling the stretch in your shoulder muscles as you perform the arm circles, allowing for a gentle and controlled range of motion. Adjust the size and speed of the circles based on your comfort level and flexibility. This exercise can help improve shoulder mobility and flexibility while also serving as a dynamic warm-up for upper-body workouts.

5. Dumbbell Chest Press

A version of the bench press, the dumbbell chest press, involves holding a free weight in each hand while lying on a flat bench. For stability, maintain contact with the surface at all times. 

Position dumbbells at each side of your chest, with elbows forming a 90-degree angle. Straighten the arms and raise the dumbbells above the chest while exhaling. Pause briefly to engage the chest muscles and inhale as you lower the dumbbells down, maintaining control throughout the descent. 

6. Cable Lat Pulldown

Find the cable tower in your gym to give the cable lat pulldown a try. While the seat may appear strange at first, you can easily adjust it to ensure comfort under the support pads. 

After adjusting to your desired weight, grab the bar with an overhand grip with your feet planted on the floor. If you’re not able to reach the bar while seated, just stand and grab the bar before sitting back down. Begin by engaging muscles in the lower back, leaning forward at a slight angle. Lower the bar to the chin, pause for a moment, then slowly raise the bar back up, maintaining control and resisting the weight pulling you back up. 

7. Cable Row 

While you’re at the cable tower, navigate to the cable row. Start by adjusting the weight to your fitness level and goals. Place your feet on the footrests and grasp the cable's handle. Propel backward using your legs, keeping your back straight and chest lifted. Pull the handle towards your chest, engaging your back muscles. Reverse the motion by extending arms and returning to the starting position. Repeat for desired repetitions, focusing on smooth, controlled movements.

8. Dumbbell Lateral Raise

For our final exercise, begin by holding a dumbbell in each hand with a normal grip, maintaining a neutral spine position, and engaging core muscles. Raise arms to the sides, creating a "T" shape with arms parallel to the ground. Avoid rotating the shoulders, focusing instead on engaging the shoulder muscles. Pause briefly at the top to fully engage your shoulder muscles before lowering the dumbbells back to the starting position.

Beginner Shoulder Workout Routines

With a list of stellar shoulder workouts to choose from, here are some quick examples of how to combine these moves into beginner shoulder routines. 

Incorporate these workouts into your regular routine, but be sure to take breaks and focus on a blend of upper body, lower body, and cardio throughout the week. And of course, you can always customize this in a way that works best for you using your favorite exercises.

Workout 1: Strength and Stability

Begin with the Dumbbell Shoulder Press, performing four sets of 8-10 reps to target the deltoids and triceps. Then, perform four sets of 8-10 reps to engage the chest muscles on the Dumbbell Chest Press. Next, complete three sets of 10-12 reps for the back and biceps on the Cable Lat Pulldown. Finally, conclude the first session with 3 sets of 15-20 reps of Arm Circles, both forward and backward, to promote shoulder mobility and stability.

Workout 2: Increase Muscle Mass

Start with 4 sets of 10-12 reps on the Shoulder Press Machine followed by 4 sets of 12-15 reps on the dumbbell lateral raise to isolate the lateral deltoids. Then, transition to the Cable Row Machine for 3 sets of 10-12 reps, engaging the back muscles. Finish the session with the Dumbbell Chest Press, performing 3 sets of 10-12 reps to further target the chest and triceps.

Workout 3: Endurance and Conditioning

Kick off the workout with the Smith Machine Shoulder Press, executing three sets of 12-15 reps to enhance shoulder endurance. Move to the Dumbbell Lateral Raise, completing three sets of 15-20 reps to promote deltoid endurance. Then, transition to the Cable Lat Pulldown for three sets of 12-15 reps, focusing on engaging the back. Finally, wrap up the routine with three sets of 20-25 Arm Circles—in both directions!—to maintain shoulder mobility and promote circulation.

For more shoulder workout videos and written guides, get started now for free on the PF App.

A lot of us are looking for more time to work out and more ways to save money. (In fact, it’s probably no surprise that saving money was the most popular New Year’s Resolution for the year.)

So, if you’re looking to get two birds with one stone, you might be thinking, “I wonder if there are any affordable gyms near me?”

It can be tricky to locate a gym that fits your workout needs and budget. Not every affordable gym option has the best value, so how do you find the right one?

Don’t worry—we’ve got you covered. In this guide, we’ll help you understand how much it costs to go to the gym, as well as how to get the most value out of an affordable gym membership. 

And if you want to learn about Planet Fitness’ affordable membership options, find a club near you for support and expert guidance on how to get started. 

What is the Average Cost of Gym Memberships?

In 2022, average dues for gym memberships in the US were $59 each month, but that doesn’t tell the whole story since some gyms are way more expensive, and others much cheaper. 

The cost of gym memberships varies depending on a ton of factors—amenities at the gym, location, and club hours, to name a few. 

Pricing Plans & Membership Tiers

It’s pretty rare for gyms to only have a singular membership option. Multiple tiers and pricing plans allow members to customize their exercise experience based on their needs. 

Most gyms offer a basic membership to use the standard gym equipment and a premium option that allows access to additional amenities. Some gyms let you choose between an annual contract and a monthly membership.

So, on the one hand, if you commit yourself to regularly going to the gym all year, an annual contract may be the best option for you. But on the other hand, monthly memberships offer flexibility without a long-term commitment. 

Your gym may also provide additional discounts to your membership or run promotional specials, so be sure to ask a team member for help when you’re exploring options.

Examining Other Costs

Membership cost is one factor, but your membership may also include additional fees such as annual dues, orientation fees, processing charges, and class registration costs. Every gym is different, but these can add up. If you’re aiming to save money, it’s helpful to consider any additional costs.

Sometimes, gyms cost money in ways you never consider. For example, lockers might only be available through rentals, but others might let you use them for free. Even just getting to the gym can cost money. So, unless your gym is within walking distance, you’ll need to consider the cost of any gas, parking, or public transit fares.

Other Factors to Consider

But as we mentioned earlier, cost isn’t everything. A few final things to consider when making a gym membership decision: 

Operating Hours & Availability

You live a busy life. If you want a gym membership, make sure it's open when you’re free to work out. Maybe you like early morning or late night workout sessions. You should focus on finding a gym that will let you access it when you want to.

Community & Atmosphere

If you’re new to exercising or enjoy the social aspect of working out, look for a gym with a welcoming and motivating atmosphere, supportive team members, and workout classes.  You’ll be more interested in returning to the gym if you can tell that folks there want to include you. 

Weighing Your Options

When choosing a gym, there’s a lot to consider. Searching for “cheap gyms near me” will only get you so far. If you want to find an affordable gym, you have to focus on two things: a price that fits your budget and a membership that is supportive and valuable to you on your fitness journey. Ultimately, an affordable gym should provide a high-quality experience that fits your lifestyle and budget.

At Planet Fitness, we believe in providing a high-quality workout experience at an affordable cost. We also have different membership options, so you can pick the one that works best for you.

Our Classic Membership offers the best value on the planet with tons of equipment and clean, spacious facilities in our Judgement Free Zone®. You’ll enjoy unlimited access to your home club, free in-club fitness training, and tons of workouts on the PF App. Plus, being a Planet Fitness member gets you awesome deals & discounts on top brands you love that will fuel your fitness journey.

Our most popular membership—the PF Black Card®—is loaded with perks including use of any Planet Fitness worldwide, bringing a guest every time you work out, access to premium PF+ workouts & discounts, use of the Black Card Spa® where you can relax in massage chairs & HydroMassage™—just to name a few.*

Want to learn more? Visit your local club or get started now for FREE on the PF App.

*Services and perks subject to availability and restrictions. State and local restrictions on tanning frequency with PF Black Card® memberships apply. Participating locations only. See club for details.